In their mid-30s, women begin to lose about a third of a pound of muscle every year. By the age of 35, they start losing as much as one percent of their bone mass every two years, and this gets worse at menopause. It adds up-one tendency leads to fat, and the other can lead to osteoporosis. But you can slow the process down-in just 40 minutes a week. Researchers have known for a long time that strength training can delay bone and muscle loss, but now they have discovered that the workouts can also be minimal.
Strength training helps keep your weight down because muscle burns more calories than does fat. Bones need regular, varied stress to promote growth. Improving bone strength takes somewhat longer than building up muscles, says Boston's Tufts University scientist Miriam E. Nelson, author of Strong Women, Strong Bones: Everything You Need to Know to Prevent, Treat, and Beat Osteoporosis.
In 1994 study, Nelson compared the bone density of women in a control group with that of women on a simple strength-training program. After a year the control group had lost about two percent of their bone density, but the women who lifted weights had gained an average of one percent. The difference is small-but highly significant for preventing osteoporosis, Nelson says.
What's even more encouraging is that recent research shows that building up enough muscle to make a substantial health difference takes far less time and effort than previously thought. For instance, in most strength-training programs, exercises are done in three sets of eight to 12 repetitions each. But it turns out that you can do yourself almost as much good with just one set per exercise.
"When researchers compare people on three-set and one-set programs, they find that novice exercisers get about 90 percent of the strength and endurance benefit simply by doing the first set," says Barry Franklin, coauthor of the American Heart Association's recent advisory on strength training. "To get the most benefit in the least amount of time, do one set each of eight to ten different exercises twice a week."
To make the most of your 20 minutes twice a week, however, you need to observe some rules.
- Start small. "Keep your program simple, something you can do for a lifetime," says Wayne Westcott, fitness research director for the South Shore YMCA in Quincy, Massachusets.
- Begin with a weight that you find somewhat challenging. Lift slowly-two seconds raising the weight, four lowering it. At the end of a set, you should feel tired.
- Keep progressing. As the exercises become easier to handle, move to the next heavier weight.
- Combine the workout with something you like, suggests Nelson, such as music or TV.
Finally, just try it. "Withing three weeks, you will feel so different," Nelson says. "The transformation is amazing."
THE TWO MINUTE WORKOUT
This bare-bones workout is a great start to slowing bone and muscle loss. It requires only dumbbells, a chair, and a carpeted area to lie on. Go through the routine twice a week on nonconsecutive days.
Unless noted, do one set of eight to 12 repetitions for each exercise (ten to 15 reps if you are over 50). Be sure to warm up with five minutes of stretching brisk walking or jogging in place. Consult your doctor before starting any exercise program.
Dumbbell Squat.
Stand holding two dumbbells at your sides. Bend your knees as if you were about to sit down on a chair. Do not allow your knees to extend beyond your toes. Pause when your thighs are almost parallel to the floor, and slowly rise back to the starting position.
Alternating Lunge.
Stand holding two dumbbells at your sides. Take a long step forward with your right foot. Your right thigh should be almost parallel to the floor, and your left knee should poingt at the floor. Don't let your right knee extend beyond your toes. Return to starting position and repeat with other foot. Do eight to 12 reps on each side.
Shoulder Press.
Stand holding two dumbbells slightly in front of your shoulders. Lift the dumbbells straight over your head until your arms are fully extended. Pause and lower the weights back to shoulder level.
Dumbbell Row.
Stand alongside a chair, left foot in front of your right foot, and a dumbbell in your right hand. Bend over, holding the chair with your left hand to support, and drop your right hand towards the floor. Pull the dumbbell up until it is tucked into your side. Lower the weight, do eight to 12 reps, and repeat with your left arm.
Triceps Extension.
Stand with arms extended straight up, a dumbbell in each hand. Bend your elbows to lower the dumbbells in back of you. Do not allow your elbows to move forward or backward, and lower the weight only until your forearms are parallel to the floor. Pause and lift the dumbbells to the starting position.
Biceps Curl.
Stand with elbows tucked into your sides, a dumbbell in each hand. Raise the right dumbbell by bending your elbow until your arm muscle is fully contracted, then lower the weight. A set consists of eight to 12 reps on each arm.
Lower-Back Extension.
Lie flat on your stomach with your legs straight. Place your right arm along your side and your left arm straight forward. Raise both your right leg and left arm several centimetres off the floor, keeping your leg straight. Slowly return to the starting position. Do eight reps, then eight with the other arm and leg.
Abdominal Crunch.
Lie on your back with your knees bent. With both hands behind your neck for support, contract your abdomen and raise your shoulder blades several centimetres off the floor. Slowly lower your shoulders and repeat.
Strength training helps keep your weight down because muscle burns more calories than does fat. Bones need regular, varied stress to promote growth. Improving bone strength takes somewhat longer than building up muscles, says Boston's Tufts University scientist Miriam E. Nelson, author of Strong Women, Strong Bones: Everything You Need to Know to Prevent, Treat, and Beat Osteoporosis.
In 1994 study, Nelson compared the bone density of women in a control group with that of women on a simple strength-training program. After a year the control group had lost about two percent of their bone density, but the women who lifted weights had gained an average of one percent. The difference is small-but highly significant for preventing osteoporosis, Nelson says.
What's even more encouraging is that recent research shows that building up enough muscle to make a substantial health difference takes far less time and effort than previously thought. For instance, in most strength-training programs, exercises are done in three sets of eight to 12 repetitions each. But it turns out that you can do yourself almost as much good with just one set per exercise.
"When researchers compare people on three-set and one-set programs, they find that novice exercisers get about 90 percent of the strength and endurance benefit simply by doing the first set," says Barry Franklin, coauthor of the American Heart Association's recent advisory on strength training. "To get the most benefit in the least amount of time, do one set each of eight to ten different exercises twice a week."
To make the most of your 20 minutes twice a week, however, you need to observe some rules.
- Start small. "Keep your program simple, something you can do for a lifetime," says Wayne Westcott, fitness research director for the South Shore YMCA in Quincy, Massachusets.
- Begin with a weight that you find somewhat challenging. Lift slowly-two seconds raising the weight, four lowering it. At the end of a set, you should feel tired.
- Keep progressing. As the exercises become easier to handle, move to the next heavier weight.
- Combine the workout with something you like, suggests Nelson, such as music or TV.
Finally, just try it. "Withing three weeks, you will feel so different," Nelson says. "The transformation is amazing."
THE TWO MINUTE WORKOUT
This bare-bones workout is a great start to slowing bone and muscle loss. It requires only dumbbells, a chair, and a carpeted area to lie on. Go through the routine twice a week on nonconsecutive days.
Unless noted, do one set of eight to 12 repetitions for each exercise (ten to 15 reps if you are over 50). Be sure to warm up with five minutes of stretching brisk walking or jogging in place. Consult your doctor before starting any exercise program.
Dumbbell Squat.
Stand holding two dumbbells at your sides. Bend your knees as if you were about to sit down on a chair. Do not allow your knees to extend beyond your toes. Pause when your thighs are almost parallel to the floor, and slowly rise back to the starting position.
Alternating Lunge.
Stand holding two dumbbells at your sides. Take a long step forward with your right foot. Your right thigh should be almost parallel to the floor, and your left knee should poingt at the floor. Don't let your right knee extend beyond your toes. Return to starting position and repeat with other foot. Do eight to 12 reps on each side.
Shoulder Press.
Stand holding two dumbbells slightly in front of your shoulders. Lift the dumbbells straight over your head until your arms are fully extended. Pause and lower the weights back to shoulder level.
Dumbbell Row.
Stand alongside a chair, left foot in front of your right foot, and a dumbbell in your right hand. Bend over, holding the chair with your left hand to support, and drop your right hand towards the floor. Pull the dumbbell up until it is tucked into your side. Lower the weight, do eight to 12 reps, and repeat with your left arm.
Triceps Extension.
Stand with arms extended straight up, a dumbbell in each hand. Bend your elbows to lower the dumbbells in back of you. Do not allow your elbows to move forward or backward, and lower the weight only until your forearms are parallel to the floor. Pause and lift the dumbbells to the starting position.
Biceps Curl.
Stand with elbows tucked into your sides, a dumbbell in each hand. Raise the right dumbbell by bending your elbow until your arm muscle is fully contracted, then lower the weight. A set consists of eight to 12 reps on each arm.
Lower-Back Extension.
Lie flat on your stomach with your legs straight. Place your right arm along your side and your left arm straight forward. Raise both your right leg and left arm several centimetres off the floor, keeping your leg straight. Slowly return to the starting position. Do eight reps, then eight with the other arm and leg.
Abdominal Crunch.
Lie on your back with your knees bent. With both hands behind your neck for support, contract your abdomen and raise your shoulder blades several centimetres off the floor. Slowly lower your shoulders and repeat.
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